This booklet will explain: • why hair care can be time consuming in the African American community • common concerns of exercising and seeking health care • ways to care for your hair in and out of the gym • different methods of exercising.
The keys to successful and healthy weight-loss are:
Calories are a form of energy for the body. The calories provided by the foods you eat and beverages you drink bring energy INTO your body. What you burn through normal everyday activities as well as through physical activity is energy OUT of your body.
The calories needed to maintain normal daily activities such as sleeping, breathing, and digestion make up your basal metabolic rate. Your basal metabolic rate accounts for the majority of calories you burn up each day. The calories needed for digestion make up the thermic effect of food. The rest of your calories are used for other activities such as exercise, or they are stored as fat.
Calories IN = Calories OUT
Calories OUT > Calories IN
Calories IN > Calories OUTRecommendations include:
Whatever the reason, meeting our daily quota for vitamins and minerals does not happen if we don’t plan ahead and simply grab foods on the go. So if you’re concerned that the fastest fare isn’t the most nutritious, then quench your thirst for knowledge with these convenient ways to eat more nutritious foods without sacrificing taste.
Ever have a burning sensation in your chest or throat? Well, it could be heartburn.
A painful burning sensation in your chest or throat, usually just behind your breastbone.
Why does reducing salt (sodium) intake help lower blood pressure? Too much salt in your diet can lead to water retention – swelling of feet, ankles or hands – which can be harmful to several major organs
Because sodium attracts and holds water, blood volume can increase with higher intakes of dietary sodium – the increase in blood volume increases blood pressure. Too much salt in your diet can lead to water retention – swelling of feet, ankles or hands – which can be harmful to several major organs.
Blood pressure is the force exerted by circulating blood on the walls of the blood vessels that take blood from the heart to the rest of the body.
Too much stress in your life can hurt your heart and increase your risk for heart disease, also known as cardiovascular disease.
Get to know the signs and symptoms of heart attacks and strokes, two of the most common forms of heart disease.
Although salt may help flavor your food, it should be used sparingly because it can increase blood pressure. Salt (or sodium) intake should be around 1,500 mg, but especially for people who:
Regardless of age, race, or ethnicity, salt intake should not go above 2,300 mg.
Fats from food are part of a healthful diet, but the total amount of fat and the type of fats eaten can affect heart health. High amounts of saturated and trans fats increase the risk of heart disease by increasing unhealthy blood lipid (fat) levels. To reduce the risk of heart disease, the majority of fats in a diet should come from unsaturated (monounsaturated & polyunsaturated) fats.
Learn more about Leading a Heart Healthy Life.
At first, planning meals takes a little extra time and effort beyond what you are used to spending on preparing and eating meals. Remember that food is an integral part of your life and health and deserves some quality time. Eventually, meal planning becomes second nature. Planning meals will become a valuable habit that will save you time and money.
Overcome obstacles and/or maneuver from tree to tree using balance beams, suspended wires, and zip lines.
Climb up natural rock formations (boulders, hills, or mountains) or indoor man-made rock walls.
If you have a lake, a river, or even an ocean near you, then getting a little wet might be a way to keep cool while exercising.
Many places throughout the country, especially around major cities,offer numerous social sports such as kickball, dodgeball, softball, flag football, and soccer that are inexpensive to join.
A great workout that not only burns fat, but also builds muscle. It can be difficult and scary at first, but becomes easier with practice.
A team sport in which a team tries to eliminate the other team by hitting them with gelatin paint filled capsules using air guns.
Find a mapped/marked trail and just start walking. If you want to add a little fun to your hike, try Geocaching, an activity in which you search for hidden items during your hikes using a GPS.
When starting any new activity, it is good to get the opinion of a doctor to make sure that you are physically well enough to engage in the activity. It also is a good idea to start off slow when beginning any of these activities.
Check out more Tips for Weight Management.
Rationale: Because we have always been big, the standards do not pertain to us.
Facts: In the 1960s, 50% of African American women were overweight or obese compared to almost 70% today. In addition, African American women were more active in the 1960s.
Rationale: Many women reject the European beauty ideal and celebrate beauty in heavier, more curvaceous bodies.
Facts: Body size is a health issue. Carrying extra weight on your body places extra burden on your major organs, in particular your heart, and blood vessels – which in turn increases your blood pressure.
Rationale: This is how we are.
Facts: Although in the past most of the research and guidelines related to weight was based on Caucasians, current knowledge addresses many racial and ethnic groups. Focus on your health numbers (blood pressure, cholesterol, and blood sugar) and on your ability to be active.
These tips may not only help you maintain your weight, but they can also help you build a stronger bond between you and your partner. Supporting each other is a key component to living a healthier life together.
Be a role model for your kids. Many times, children reflect the patterns and habits of their parents. Try setting a good example for your children by eating well, exercising, and introducing them to healthy foods and physical activities.